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Blueberry sauce Calories
Sweet-tart blueberry sauce, popular for desserts and breakfasts
In season: Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Blueberry sauce (40 g) has 48 calories. That works out to 120 calories per 100 g. It contains 11.6 g of carbs, 0.2 g of protein, 0.1 g of fat and 0.6 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Blueberry sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 40 g
48
KCAL / 40G
Carbs
11.6g
· 4% DV
Protein
0.2g
· 0% DV
Fat
0.1g
· 0% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 96% · Protein 2% · Fat 2%
Blueberry sauce nutrition facts table · 2 tablespoon (medium) (40 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 48 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 0.8 mg | 0% |
| Total carbohydrate | 11.6 g | 4% |
| Fiber | 0.6 g | 2% |
| Protein | 0.2 g | 0% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Blueberry sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 40 g | 48 kcal |
| 1 tablespoon (small) | 20 g | 24 kcal |
| 1 serving (medium) | 50 g | 60 kcal |
| 3 tablespoon (large) | 60 g | 72 kcal |
| 100 g | 100 g | 120 kcal |
| 1 serving (large) | 100 g | 120 kcal |
| 1 pack (medium) | 200 g | 240 kcal |
| 1 cup (large) | 250 g | 300 kcal |
Calculated from 120 calories per 100 g.
Frequently Asked Questions About Blueberry sauce
What is blueberry sauce used for?
Blueberry sauce is used as a topping or fruity accompaniment for pancakes, yogurt, oatmeal, ice cream, and desserts. Its sweet-tart flavour also works as a swirl in cheesecake or spooned over plain cake.
How do you make blueberry sauce from scratch?
Blueberry sauce is made by simmering blueberries with a little water and sweetener until the berries burst and release their juices. Mash for a rustic texture, or strain or blend it for a smoother sauce.
Is blueberry sauce the same as blueberry compote?
Not exactly: blueberry sauce is usually smoother and more pourable, while compote generally keeps more whole or broken pieces of fruit. The names are sometimes used interchangeably, so texture is the most useful distinction.
Can you make blueberry sauce with frozen blueberries?
Yes, frozen blueberries work well for blueberry sauce and can go straight into the pan. They release extra liquid as they cook, so simmer the sauce a little longer if you want a thicker consistency.
How do you thicken blueberry sauce without cornstarch?
Simmer blueberry sauce uncovered to evaporate excess liquid and let the berries break down. For a naturally thicker texture, mash some of the fruit into the sauce; adding more starch is not necessary.
How long does homemade blueberry sauce last in the fridge?
Homemade blueberry sauce usually keeps for 3–4 days in a sealed container in the refrigerator. Use a clean spoon when serving, and discard it if its smell, appearance, or texture changes.
Can you freeze blueberry sauce?
Yes, blueberry sauce freezes well. Cool it first, then store it in a freezer-safe airtight container with room for expansion. Thaw it in the refrigerator and stir before serving, as the texture may separate slightly.
Does blueberry sauce need to be cooked?
No, blueberry sauce does not have to be cooked if you want a fresh, uncooked topping. Mash ripe berries with a little sweetener and lemon juice, then serve promptly; cooking gives the sauce a softer texture and deeper flavour.
Can blueberry sauce be used as a filling in cakes?
Yes, blueberry sauce can go in cakes, but it should be thick and completely cool before you use it as a filling. A runny sauce can seep into the sponge or make layers slide.
How can you make blueberry sauce less sweet?
Make blueberry sauce less sweet by reducing or leaving out the added sweetener and balancing the berries with a little lemon juice. Taste as it cooks, since ripe blueberries can be naturally quite sweet.
Blueberry sauce Vitamins & Minerals
Vitamins
Vitamin K
3.2µg · 3% DV
Vitamin C
1.6mg · 2% DV
Vitamin E
0.24mg · 2% DV
B6
0.02mg · 1% DV
Minerals
Manganese
0.08mg · 3% DV
Copper
0.02mg · 2% DV
Potassium ⭐
22mg · 1% DV
Phosphorus
3.2mg · 0% DV
Sodium
0.8mg · 0% DV
Blueberry sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Blueberry sauce
To burn the 48 calories in 2 tablespoon (medium) (40 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Blueberry sauce?
Blueberry sauce is made by cooking blueberries, often with sugar, until they soften and the juices thicken. Depending on the recipe, the berries may be left whole or blended into a smooth pourable sauce. It is a familiar accompaniment to breakfasts and desserts in places where blueberries are commonly used, including North America and Europe.
Its fruity, sweet-tart flavour works well with pancakes, waffles, porridge, yoghurt, cheesecake and ice cream. The texture can range from chunky to silky, so it can be spooned over a dish or swirled through it. Most of its energy comes from carbohydrates, with little protein or fat. For a lighter serving, use a small spoonful over plain yoghurt or fresh fruit.
How Nutritious Is Blueberry sauce?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Blueberry sauce Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Blueberry sauce Contain Allergens?
No known major allergens
Which Diets Is Blueberry sauce Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Blueberry sauce Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.